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Warlock CrossFit Re-Opening Plan

Month: April 2018

Wednesday April 11, 2018

“I was reminded at Warlock that I’m part of a big team. It creates confidence and facilitates every workout.” A. 1 Power Clean + 3 Push Jerks – 5 Sets @70% B. AMRAP 7 Squat Clean and Jerk – Athlete Choice on loading. Total weight moved is score. Bonus: 1. EMOM x 12: odd: 50′ […]

Tuesday April 10, 2018

“Don’t assume you can stop working on technique just because you’re no longer a beginner.” A. Snatch 5×3@70% B. 5 RFT 75 DU’s 10 OHS @155/105 5 Ring Muscle Ups *20 Minute Cap* Performance – 75 DU’s / 10 OHS @ 135/95 | 5 Bar Muscle Ups Fitness – 150 Single Unders / 10 OHS […]

Monday April 9, 2018

“Train appropriately, recover efficiently, perform optimally.” A. Back Squat – 10@ 60%, 8@65%, 6@70%, 4@75%, 10@65% B. AMRAP 10 7 Hang Power Cleans @ 165/115 10 Burpees over Bar Performance @ 135/95 Fitness @ 95/65 Fitness Light @ 75/55 Bonus 1.Push Press – 3×5@70% 2.L Sit- Accumulate 3 Minutes Warlock Weightlifting: Back Squat – 3×10@73% […]

Sunday April 8, 2018

“Success if never final, failure is never fatal. It’s courage that counts.” John Wooden A. OTM x 3 Rounds Min 1: Double Unders Min 2: Cal Bike Min 3: Abmat Sit Ups Min 4: Bottom Up Burpees Min 5: Strict T2B Min 6: Rest

Saturday April 7, 2018

Join CJ and Erik today at 10 am for their Seminar on The CrossFit Open. They’ll be going over how you can address weaknesses, what the Open shows you about your fitness and answer any questions you might have (be prepared to ask them). “Every strike brings me closer to the next home run” – […]

Friday April 6, 2018

Obstacles are not only to be expected but embraced. A. 1 Squat Clean and Jerk EMOM x 8 B. On The 3 Minutes x 5 Rounds 400M Run 10 Thrusters @ 95/65 Performance: 400M Run / 10 Thrusters @ 75/55 Fitness: 400M Run / 10 Thrusters @ 65/45 Fitness Light: 200M Run / 10 Thrusters […]

Thursday April 5, 2018

We don’t accept good as good enough. Good is the enemy of greatness. A. EMOM x 8 odd: 20 – V Ups even: 50′ 1 Arm DB OH Walking Lunges B. 27-21-15-9 DB Hang Clean and Jerks @ 50/35 Cal Row / Bike *13 Minute Cap Bike Male / Female Numbers Bike Rd of 27: […]

Wednesday April 4, 2018

“Halfway to never done, but it shouldn’t be any other way.” A. EMOM x 8 odd: Bear Crawl Sled Pull even: 40 Hollow Hold B. 3 Rounds For Time: RX 400M Single Arm Farmers Carry @ 53/35 31 T2B 31 Waiters Squats @ 53/35 Performance: 3 RFT 400M Single Arm Farmers Carry @53/35 21 T2B […]

Tuesday April 3, 2018

“I can’t, but we can.” A. Teams of 2 – AMRAP 15 48 Cal Row 24 Push Press @ 135/95 12 Strict C2B Rest 5 Minutes AMRAP 15 12 Cal Bike 24 Synchro Push Ups 12 Power Cleans @185/125 Scaling Options: Push Press: 95/65 | 75/55 C2B: Strict Pull Ups | Ring Rows Power Cleans: […]

Monday April 2, 2018

“Nothing great was ever achieved without enthusiasm.” Ralph Waldo Emerson A. 3 Rounds Min 0-2: 20 Double Russian KB Swings Min 2-4: 20 Back Rack Lunges Min 4-6: 20 Weighted Sit Ups B. For Time: RX / Performance: 150 Double Unders 50 Front Squats @ 95/65 30 Burpees Fitness / Fitness Light 150 Single Unders […]